GERD sucks. Camping should be restful—fresh air, simple meals, and all that. But if you, as I do, live with GERD (gastroesophageal reflux disease), the outdoors can feel a bit less relaxing if you’re not prepared. Camp food is awesome, but just doesn’t work with GERD. At least, not the fast meals that I’m accustomed to.  The good news is that with some thoughtful planning, you can enjoy camping without constantly worrying about heartburn.  Disclaimer: I am a Registered Nurse, but I’m not your nurse and certainly not your doctor. Talk to them first.

Start with your food strategy

Campfire meals are often heavy, greasy, or acidic—basically a perfect storm for reflux. Instead, plan meals that are gentle on your stomach. Think oatmeal packets for breakfast, grilled chicken or turkey wraps for lunch, and simple dinners like rice, vegetables, and lean protein. My favorite foods cause nothing but misery. Avoid common triggers like spicy foods, citrus, tomato-based sauces, chocolate, and caffeine. It may not be the classic camping menu, but your body will thank you later.

Pack smart snacks

When you’re hiking or sitting around the fire, it’s easy to grab whatever’s nearby. Bring GERD-friendly snacks like bananas, melons, or whole-grain crackers.  Nuts trigger migraines in me, but they are GERD approved food. Anyway, the point is that keeping your stomach from getting too empty can help reduce acid buildup.

Mind your meal timing

One of the biggest GERD triggers is lying down too soon after eating. While camping, it’s tempting to eat late and crawl straight under the blankets. This is my tragic flaw. Don’t be like me. Try to finish meals at least 2–3 hours before bedtime. If you’re up late by the fire, sip water or herbal tea instead of snacking.

Adjust how you sleep

Sleeping flat can worsen reflux symptoms. If you can, bring an extra pillow or use a wedge to elevate your upper body slightly. Even a small incline can make a big difference. If you’re car camping, this is easier to manage; if you’re backpacking, consider a compact inflatable pillow setup.

Stay hydrated—but carefully

Water is your friend, but chugging large amounts at once can trigger reflux. Sip steadily throughout the day instead. Avoid carbonated drinks and alcohol, which are common camping staples but major GERD triggers.

Dress and move comfortably

Tight clothing around your waist can increase pressure on your stomach and worsen symptoms. Opt for loose, breathable clothing. Also, gentle movement like walking after meals can help digestion—much better than sitting hunched over a camp chair and playing spades. Mind you, play spades, but earlier in the day.

Don’t forget your medication

It sounds obvious, but it’s easy to forget daily meds when you’re packing for a trip. Bring enough for the entire trip plus a little extra, and keep them in an easy-to-access spot. If you use over-the-counter remedies, pack those too just in case.

Know your personal triggers

GERD isn’t one-size-fits-all. What bothers me might be fine for another. Camping is not the time to experiment with risky foods. Stick to what you know works for your body.

Camping with GERD might require a bit more planning, but it doesn’t mean you have to miss out. With the right preparation, you can still enjoy the hell out of nature.